Friday

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Slam Ball Ground to Overhead

7 Scap Pull-Ups

7 Short, Controlled Kipping Swing
7

Push-ups

Into…

2 ROUNDS

10 Slam Balls

7 Big, Dynamic Kip Swing

7 Kipping Jumping Pull-Ups or 7 Ring Rows

7 Hand Release Push-ups

Skill

Metcon (No Measure)

EMOM x 6 MINUTES

Practice one of the below Pulling Options…

Option 1: 2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2: 2 Dynamic Kip Swing + 1 Pull-Up

Or…

Option 3: 3 Simulated Kip Swing or 3 Jumping Pull-Ups (

No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 6 MINUTES*

3 Bar Muscle-Ups

9 Hand Release Push-Ups

18 Slam Balls (30/20)|(20/10)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

POPULAR POSTS

Rowing – Sat, Dec 9

Announcements Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family

CrossFit – Sat, Dec 9

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges

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